For best results possible, we’ve selected 4 most effective moves that target your butt and hips area. So follow the below hip dips workout for 4-5 times per week to get the most out of it.
Here are the best hip dips moves:
Lying lateral leg raise;
Now let’s get into details and learn how to properly perform these moves!
1. Lying Lateral Leg Raises (20 reps/leg)
This exercise is a key move to fill your hip dips. Here’s how to properly do lateral leg raises from lying down:
Lie down on your left side with your arm out for balance.
Keeping your right leg straight, lift it up as far as you can.
Hold the position for a couple of seconds, then bring your leg back down.
Complete 20 repetitions, then roll over to the other side and do 20 more repetitions with the other leg.
2. Lungеѕ (20 reps/leg)
Here’s how to properly perform this exercise:
Stand straight with your feet hip-width apart.
Keep your upper body upright and your pelvis horizontal during the entire movement.
Lunge forward slowly bending your right knee to 90 degrees.
Hold for a couple of seconds, then jog back to starting position.
Switch legs and do another repetition with the other leg.
Complete 20 repetitions with each leg.
3. Donkey Kicks (20 reps/leg)
This exercise is a must do if you want fuller hip dips. Here’s how to perform donkey kicks:
Kneel on the ground with knees underneath hips and hands under shoulders.
Exhale as you lift your right knee, keeping your leg bent at 90 degrees until your thigh is parallel with the floor.
Press your foot up toward the ceiling to a comfortable extension, then hold for a couple of seconds.
Inhale and slowly return to start position.
Complete 20 repetitions, then switch sides and do 20 more reps with the other leg.
4. Squats (20 reps)
Let’s do some proper squats! Here’s how:
Stand straight with feet shoulder width apart and arms fully extended in front of you to maintain balance.
Keep your back straight and your heels on the floor during the entire exercise.
Bend your knees up to 90 degrees, until your thighs are parallel with the floor.
Your knees should go over your toes and not point inwards.
Hold for a couple of seconds, then stand up to starting position.
Complete 20 repetitions.
Level Up Your Workout!
If you’re not a beginner you can level up your workout for even better and faster results. Here’s how you can do it:
Do more repetitions for each exercise. Start with 20 reps, then gradually increase them up to 30.
Increase the number of sets. Instead of 3 sets, aim for at least 5 sets per day.
Don’t get crazy about this workout! Performing it 5 times per week is more than sufficient.
Add some weights to each exercise. You can hold 2 dumbbells or a kettlebell in your hands when performing squats and lunges. Also, ankle weights are a great option for donkey kicks, leg raises and lunges.
As you can see, there is enough room for improvement. Just make sure you gradually increase the weight, sets, or repetitions. Don’t jump straight to the hardest variation because you might hurt yourself and all the progress will be lost.
Again, let’s clarify one thing: HIP DIPS ARE NORMAL! You don’t have to be ashamed of it. But if you really want to reduce your violin hips and fill out your hip dips, then this workout is your best option!